Thursday 3/9/17

WARM UP
Trainer’s Choice

FIRST…
Every 2 Minutes for 12 Minutes of:

5 Pause Back Squats (3 second pause at the bottom)
150M Row Sprint

*Build up in weight to 75%.  Try to avoid bouncing out of the bottom position.

WOD
5 Rounds of:

5 Handstand Push Ups or 2 Wall Climbs
10 Pistols or 20 Air Squats
15 Toes to Bar or Knees to Chest
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*20 Minute Cap

LEVEL 1:
35/45lb Deadlift/Hang Power Clean/Push Jerk

LEVEL 2:
55/85lb Deadlift/Hang Power Clean/Push Jerk

LEVEL 3:
105/155lb Deadlift/Hang Power Clean/Push Jerk